Practice To Suffer So Racing Becomes Easy

New world record!

http://www.nytimes.com/2011/09/26/sports/patrick-makau-sets-world-record-in-berlin.html?_r=1

Lunch:  7.09 miles @ 7:36 avg pace (cold rainy run - uck!)

PM:  Ran 2 miles over to Bark River Park to meet my CC team.  Did some stretching then ran another 3 miles with the team.  Finished with Tag game and did about 5-6  95-100% effort sprints of 20-30 yard in the game.  My team lost so I put in my pushups and ab work with my teammates for the loss bet.  After practice ran about 5 miles nice and easy home.  Avg pace of run 8:01

Lunch:  4 miles @ easy 7:51 pace

Found out my friend whom I helped pace to a Boston Q is in!  He was one of the 5,000 last week registrants that got in.

 Afternoon:  ~1 mile step test to measure VO2 max, AT, AET, etc...

The results basically show I'm really efficient with my Aerobic Threshold (AET) matching closely to my (Anaerobic Threshold values).  This indicates good running economy.  The results predict I'm currently in 2:43 marathon shape.  I'm close to my goal of breaking 2:40.  Hopefully, the next month of training will help me get under that 2:40 barrier.

PM 10.32 miles @ 7:38 pace on Fort night route.

Lunch:  4 miles @ 7:55 pace around observatory.

PM:  Intervals 5x1 mile w/90 sec. rest. @ 5K pace + 30 sec.  This was my  2nd attempt at the workout, the 1st was last Tuesday running 6:03, 6:03, 6:03, 6:01, 5:57 on the hilly grass loop @ Dorthy Carnes East Park.  Did everything the same as last week starting with a 2 mile warm-up, running a 1 mile tempo in 6:20, took 2 minutes of easy jogging and started into the intervals.  Intervals were 5:57, 5:58, 5:51, 5:46, 5:45.  The 1st two felt really easy, so I ran the 3rd one at what I felt was a hard but in control effort.  The last 2 felt very much under control and smooth over the hills.  Significant improvement over last week!  Same temps and about the same amount of wind.  Finished with 4x30 sec. @ 1 mile race pace w/60 sec. joging  rest (4:31, 4:31, 4:33, 4:40 paces) and a 15 min. cooldown.  Avg run pace 6:53 

+ pushups and abs

Lunch:  4 miles easy 8:04 pace

PM:  9.25  no watch ~8:00 pace

Lunch: ~ 4 miles no watch (rainy and windy)

PM:  3.53 miles - Things just didn't go my way today.  Now that the daylight is shorter I usually have to run in the dark since my wife doesn't get off work until 7pm on Thurs. Unfortunately, for me there was a wind advisory (Gusts of 50, straight line of 40).  Too me that seems a little dangerous for night time running not knowing if a branch or power line comes down.  So I ventured over to the track thinking maybe that might work, plus I could calibrate my new Forerunner 405CX footpod on the track.  Took several tries, but I finally got it calibrated to the right pace.  The wind was absolutely terrible and the rain was really cold, so I thought I might be better off taking indoors to the club to #1 get out of the cold rain and #2 see if the foot pod works indoors like it advertises.  I get to the club and find out my key fob for access to the club is missing.  I figured oh well, I'll just go home and run on my treadmill.  For some odd reason I always get motion sickness, but thought maybe I won't now that I'm in better shape and have a solid stride.  About 1 mile in I was sick.  I made it another 1.5 then had to stop.  By now it's like 10:45 pm and I've got a tempo inside a 15 miler planned so I opted for sleep.  Sometimes things just don't work out.  At least, I was able to get a couple runs in even if they weren't very enjoyable.

PM:  14.55 miles w/3 mile temo:  6:06,6:02,5:54 (very windy - rain started and stopped with time of tempo - bad luck I guess).  Managed to come close to my goal of dropping 8 sec. per mile. 

 Jogged 2 minutes then ran 6x25 sec hill sprints @ ~ 1500 meter racing pace w/jogging rest down hill + additional 30 sec. jogging on flat. 

 Then did a little more jogging and ran 4x40 meter sprints @ 800m race effort w/80 meter rest. 

Jogged a couple minutes home grabbed my Cortana trainiers and went out for a 6 mile cooldown.  Averaged 7:25 pace w/the walking for first 8miles and 7:20 pace for the 6 mile cooldown. 

The legs felt stiff and achy today, but I blame that on the crazy low preasure systems, storms, etc... we've been having all week.  All in all this was a difficult week to train due to all the rain, wind, and storms.  I'd 80% of my runs were in the rain and 100% were in 20 mph winds. 

PM:  12.01 miles - had to skip the morning run to work on my camper.  Needed to finish some roof work and winterize it today.  The goal tonight was a 4x1.5 tempo at 5K+60 sec. w/2min walk recover + light fartlek of 8x15sec w/45 sec. jogging recovery.

 2 mile warm-up, then 9:31 (6:18 mile pace), 9:18 (6:12),  9:25 mostly uphill (6:16), 9:04 mostly downhill (6:01)   The 8x15 sec were an AVG pace of 5:15 - actually made this 14x15 sec. because I was feeling good and wanted to see the Badgers play!  Fantastic Badger blowout over Nebraska!